Hang Clean Form / Tutorial

[customphoenixwings]

Whats does the work out shoulders? guys iv'e been bodybuilding for a while and want to gain some power and explosiveness throughout my body but i dont know shit about power moves like cleans and snatches, can anyone help me

[brbEating]

probably bad idea to wear running shoes while doing this

[carlosrc007]

VERY nice form. HARD to see people do Hang Cleans the correct way

[Ashmole3]

Good video. I just started doing these - they're pretty fun and I think I'm doing it right because the soreness hits my legs and traps.

[TheMan16111]

What do you think of rocking back and forth before going just to sort of get into the rythem or do you think you sould do it from the stand still at the bottom

[obbma4ler22]

You need to jump and while in the air widen your legs for balance. Standing on your tip toes will make you fall over.

[td31g]

alright, my hang clean isn't that good. i'm not sure why, cause i can squat 370 and bench 225, if that even matters. i weight 160 and find it hard to hang clean 150....is there something i could be doing wrong or are the muscles for this workout different from those? what can i do to up the weight?

[accushot9999]

@td31g Are you sure you're going at least to parallel for squatting? Also, what's your deadlift at?

[texan31337]

haha he said erect...

[Kharver]

hi! I've seen your precursors to the full hang clean.however, i'd still like to know if there are any other strength exercises that can help increase the weight of my hang cleans...an associate suggested doing barbell rolls and dead lifts. pls advise! thanks!

[an032nv]

I don't know that I have the wrist flexibility to properly clean, is there anyway to work on that?

[FrankieWoodside]

Really like these videos. Appreciate the attention to detail with these. They have helped me out a lot.

[RoguePT]

Where can I find these clear training plates? They would be great for beginners because you can see through them and keep a good eye on form..

[catchewer]

How do you do this without smashing the bar into your collar bones? I try to catch it (even do a slight front squat), but I still get bruising :(

[HighSchoolAtheist]

My shoulders feel like crap after doing pc. I know there is something wrong with my form, but I don't know what. Can you tell me how I should go about LEARNING the form?

[litewright]

can you perform these with a curl bar?

[TheShootersTouch]

Thank you for putting out informative videos for lifting form.

[beavershot91]

Sniperboy102 if you lift light weight and work on your form it will help you out for whenever you move on to heavy weight because of muscle memory and it should take care of the arch in your back because if you don't practice good form when you get to heavy weight your form is the first thing to go

[sniperboy102]

i arch my back too much, what can i do to help me with this ?

[B3asts]

Stomping the feet creates a lot of power

[bartosik666]

Is it necessary to stomp your feet on the floor at the end of the clean? I was told to try it but it just didn't feel like a natural movement... am I doing something wrong?

[crombet01]

its not necessary no, its the jump from the tiple extension thats important. however, the sound of your feet hitting the floor should be the exact moment you recieve the bar on your chest so it could be a good training tool

[kungfupanda117]

@bartosik666 by jumping as you snap the wrists you arent pulling the bar as high because you get your body lower

[james81885]

@bartosik666 No you shouldnt even jump during this movement. You come up onto the toes and thrust your hips through the bar. You need a full triple extension of the hips knees and ankles so you have to almost bridge when you hit the bar.

[olympicstyles]

redbird, thats is the full clean. The hang clean is the assistance exercise for the clean that is used primarily for strength athletes because the flexibility and technique required for the full clean is not as easily taught by most coaches. This is a decent video of the hang clean. The clear plates are a nice touch, but an angled view with 75-80% weight would have been nice as to see the exagerated movements of this lift. At 1:39 you can see he doesn't finish his pull.

[mdo0bm]

Yeah. Just started doing them. Thanks for posting. Unfortunately most people don't put cleans in their regimen at my gym. I don't do shrugs or curls or anything involving lying down or sitting or "isolated" exercises, and hang cleans cover my traps and foreams quite well.

[atticaX]

Yes it is a good workout but clean workouts are mostly for athletes building explosion...... so when you don't see the "average joe" doing them its really not neccesary.

[DjPyro2010]

What does this exercise train

[dirtywest]

Your whole body.

[SadegoGG]

everything, lol.

IT will be a hell of a lot more effective if you bring your legs up to your butt and stomp on the ground since you use your hamstrings a lot more.

[tylerjamesr]

primarily traps, but it does work many other muscle groups, which is why it is classified as a compound lift.

[jontorres100]

it's an explosion workout, a lot of your hips are used to explode through . It's hard, it's especially good for athletes, such as linebackers, fullbacks, throwers, sprinters, wrestlers etc.

[emucraphole]

@jontorres100 cyclists...

[BIGdean3x8x]

nah i think the end part is a little messed up, because the weight is so light he can just swing it, if you get up to like 300 lbs ur gonna need to shrug so much the bar is near your neck, then get under it. nobody can swing it at high weight

[schmucksta]

i still dont get it after watching this around 10 times lol

[tlast2012dude]

this of it this way... you put the bar above your knees and jump as high as you can, when you feel that you reach the highest point, try to put yourself under the bar.

[xshadw]

me too..

[Aqualeader5]

what kind of weights are those

[Inyourface21]

Those basically weigh like 5 pounds each, and they use it to start the deadlift part of the clean and jerk at the good height.

[jmm121884]

see through

[Venezu3la99]

oh shit, lol, i was throwing the bar at my chest, using my back and arms. YIKES!!

[klined]

are these technically "hang power cleans" as there is not much squat in the catch?

[redbird103]

exactly what i was thinking, i go way down on the catch

[vineethonkan]

Ah, I have been doing them wrong then.

[sniperboy102]

aaah

i was doing them wrong

[cory7435]

To the last post...Front squats I think help with being able to get your elbows all the way through the zone

[chitownp1noy]

yeah and you need the bar to roll on the tip of your fingers as you do the front squat.

[jhashey]

chitown is right about the fingers. Two differnent purposes. If you want to compete in oly lifting, then you will do the front squat. In colleges we often perform the high pull and catch portions. The olympic full front squat is another motion, that to the average person, isnt worth the time teaching as they can get the squat in later. Great for oly lifters, not used as much by an athletes. Depends on your goals! Hope that helps.

[BustersTexas]

@jhashey hey hows it goin i just want to increase my vertical jump can i get more out of doin hang cleans an powercleans along with back squats front squats stiff leg deadlifts an regular deadlifts. basically what i am tryin to ask is do i absoultly half to do snatch varations in increase vertical or can i avoid them an still improve it through all the others Lifts ? please reply thanks

[jhashey]

Ill add that cory is right, if you arent pulling it high enough with the explosion, the dip and deceleration can help the catch.

[soloskater1]

quick question mate: at the bottom of a hang clean or clean, my elbows tend not to roll out if the weight is heavy. any ideas on why this happens/how to fix it?

[hurleyboi8787]

Is the hang clean better than conventional power cleans for explosive jumping? I see that the hang clean has that explosive movement with the hips.

[jhashey]

Not necessarily. They both serve slightly different purposes and you should attempt to work them both in. My former strength coach was of the belief that the hang clean was better for hip explosive simply because the form was easier and there is no momemtum from the floow (althoug it elicits the stretch shortening by lowering and exploding up quickly.)

Long story short, do hangs, and if you can work some power cleans in.

[hurleyboi8787]

Yeah the hang clean does seem easier, but who am I to know everything.

So work both of them in then? My power clean form isn't exactly perfect, but I think working on my hang clean will help with the overall form of the power clean (my catch for the clean is my weakness, I don't go down low enough).

[fatboySRK]

Video for the rack clean.. Is there one?

[madskillzyo]

where's the squat depth? will squatting down lower be an intentional movement or only a natural response to the weight itself?

[hayabusa122]

its usually a response to heavy weight but some people use it intentionally

[PhilProsia]

this is good but he is doing one thing wrong. to be explosive, with more weight you are supossed to jump, letting the bar natrually lift to your shoulders. This is a lower body explosive workout.

[jhashey]

Mostly agree, with actual weight on the bar and not just the clear demonstration plates, the lifter should explode up onto the toes and possibly a small jump, however I am not a fan of jumping and spreading the feet, cheats the catch depth at the hips. I appreciate the comment.

[timse82]

Hello.

Any tips to my hang clean technique? The angle of view in my video is pretty poor though... :(

[jhashey]

Sure, I posted on your video. Its tough without being able to see it in slow motion, but not bad at all.

[GeneralGibbonBowl]

Thanks for the video. I've heard hang cleans are a great exercise to develop the upper, middle and lower traps. In your opinion, is this correct?

[jhashey]

I have found that to be true, however the hang clean works more than the traps as well. It is an explosive "full body" exercise. In fact, the highest force output by a lifting human was registered while doing a clean.

[GeneralGibbonBowl]

Much appreciated.

[itbeshowinlikeamotha]

Link to the fact?(not denying, i just think a dead lift could be more powerful)

[jhashey]

It is in the NSCA's Essentails of Strength and Conditioning Text and on their symposium cds. I agree deadlift is very powerful, but not as explosively powerful. Ill see if I can find a site online that has the info as well.

[lenagerner]

The cleans are more powerful. The measure of force output is a combination of weight and speed. A slow deadlift can thus have a lesser force output than a tiny ball tossed. Strength and force are two different things. Maximum force output are almost always favoured over pure strength in track and field events and other explosive activities; running, throwing, jumping etc.

[geronimonist]

What are those clear plates? Are they glass?

[jhashey]

They are clear plastic for demonstration videos so people can see the whole motion.

[A550RGY]

Nice video. Looks like he's using Star Trek: The Next Generation plates on that bar...

[phsyxx]

ahaha, lol - smart alek